Workout Routine

Free

5/3/1 PPL 3-Day

by Batting7547

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Test

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Week 1 - Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8×5

Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Tricep Extension

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

side lateral raise

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
12
100 sec
2
80% TM
32 lbs
12
100 sec
3
80% TM
32 lbs
12
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg extension

3×12

Week 1 - Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8×5

Pushups

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

Pushups

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
12
100 sec
2
80% TM
32 lbs
12
100 sec
3
80% TM
32 lbs
12
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

3×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
10
100 sec
2
80% TM
110 lbs
10
100 sec
3
80% TM
110 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

3×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lunge

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
12
100 sec
2
80% TM
32 lbs
12
100 sec
3
80% TM
32 lbs
9
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg curl

3 sets

Week 1 - Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8×5

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
100 sec
4
65% TM
90 lbs
5
100 sec
5
65% TM
90 lbs
5
100 sec
6
65% TM
90 lbs
5
100 sec
7
65% TM
90 lbs
5
100 sec
8
65% TM
90 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8×5

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated overhead press

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

tricep pushdown

3×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
10
100 sec
2
80% TM
110 lbs
10
100 sec
3
80% TM
110 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bent over row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

curl

3×10

Russian twist

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Russian twist

3×10

plank

Set
Time
Rest time
1
45 sec
60 sec
2
45 sec
60 sec
3
45 sec
60 sec
4
45 sec
60 sec
5
45 sec
60 sec

plank

5×45 s

Week 2 - Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Tricep Extension

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

side lateral raise

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg extension

3×10

Week 2 - Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

Pushups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pushups

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
10
100 sec
2
80% TM
110 lbs
10
100 sec
3
80% TM
110 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

3×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lunge

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg curl

3×10

Week 2 - Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
100 sec
4
70% TM
95 lbs
5
100 sec
5
70% TM
95 lbs
5
100 sec
6
70% TM
95 lbs
5
100 sec
7
70% TM
95 lbs
5
100 sec
8
70% TM
95 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated overhead press

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

tricep pushdown

3×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
10
100 sec
2
80% TM
110 lbs
10
100 sec
3
80% TM
110 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bent over row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

curl

3×10

Russian twist

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Russian twist

3×10

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec
4
45 sec
100 sec
5
45 sec
100 sec

plank

5×45 s

Week 3 - Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

Tricep Extension

3×10

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

side lateral raise

3×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated cable row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

curl

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg extension

3×10

Week 3 - Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

8 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

overhead press

8 sets

Pushups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pushups

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

incline bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lat pulldown

3×10

barbell row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
10
100 sec
2
80% TM
110 lbs
10
100 sec
3
80% TM
110 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

barbell row

3×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

lunge

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

leg curl

3×10

Week 3 - Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

8 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
5
100 sec
3
95% TM
130 lbs
5
100 sec
4
75% TM
100 lbs
5
100 sec
5
75% TM
100 lbs
5
100 sec
6
75% TM
100 lbs
5
100 sec
7
75% TM
100 lbs
5
100 sec
8
75% TM
100 lbs
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 10 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

8×5

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
18 lbs
10
100 sec
2
80% TM
18 lbs
10
100 sec
3
80% TM
18 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

seated overhead press

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% TM
32 lbs
10
100 sec
2
80% TM
32 lbs
10
100 sec
3
80% TM
32 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

tricep pushdown

3×10

bent over row

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
10
100 sec
2
80% TM
110 lbs
10
100 sec
3
80% TM
110 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bent over row

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
80% TM
110 lbs
10
100 sec
2
80% TM
110 lbs
10
100 sec
3
80% TM
110 lbs
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

curl

3×10

Russian twist

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Russian twist

3×10

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec
4
45 sec
100 sec
5
45 sec
100 sec

plank

5×45 s